Lifting Programs: Week of 11.27.17

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Week of 11.27.17

POWERLIFTING
Day 1:
1) Back squat: 5×4 heavier than last week
2) Strict press: 5×2 heavier than last week
3) Push press: 3×8 heavy across
4a) Good-morning light/moderate: 4×10
4b) DB power row: 4×8 ea arm heavy

Day 2:
1) Deadlift: 5×4 heavier than last week
2) Front squat @ 23×1 tempo: 5×2 heavier than last week
3a) Close-grip bench press: 4×6 heavy across
3b) Elevated single-leg bridge (foot on bench/box): 4×20 (10 ea leg)
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Single arm seated DB Arnold press @ 31×1 tempo: 5×6-8 ea arm heavier than last week
1b) DB single leg RDL (DB ea hand): 5×8 ea leg
1c) Single arm DB row @ 2112 tempo: 5×6-8 ea arm heavy
2a) Plate IYT: 4×5 of each
2b) Strict pull-ups: 4×10-12 (assisted if necessary)
3) Barbell back squat: 3×8 @ 60% of 1RM
4a) Strict leg raise/T2B: 4×8-12
4b) Hollow hold: 4x :30-:45
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch + overhead squat, 2+1: 5 sets heavier than last week across
2) Snatch balance + OH squat, 1+3: 5 sets heavy across
3) Back squat: 5×4 heavier than last week
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + front squat: 5 sets building
2) Strict press: 5×2 heavier than last week
3) Push press: 3×8 heavy across
4) Front squat @ 23×1 tempo: 5×2 heavier than last week
5) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Single arm seated DB Arnold press @ 31×1 tempo: 5×6-8 ea arm heavier than last week
1b) DB single leg RDL (DB ea hand): 5×8 ea leg
1c) Single arm DB row @ 2112 tempo: 5×6-8 ea arm heavy
2a) Plate IYT: 4×5 of each
2b) Strict pull-ups: 4×10-12 (assisted if necessary)
3) Barbell back squat: 3×8 @ 60% of 1RM
4a) Strict leg raise/T2B: 4×8-12
4b) Hollow hold: 4x :30-:45
5) Stretch

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